low carb diet

[Arra]

I'm pushed for time right now. I've written some articles that are on my site...but this quy quite honestly did a much better job because he backs his up with research where I only interpret and simplify the research for the uninitiated and those who, unlike us who actually try to eat healthy and train, don't understand nutrition...

He's dead wrong about a few things...but the general guidelines and the grain information are 100% accurate. Mark's Daily Apple go do some reading my friend. His site is full of good info. Some you will find helpful, some you will not...

enjoy.

Yep, I'm familiar with Mark Sisson's work, watched him at the Ancestral Health Symposium where he did the "Art of Play" speech.

He more recently did an article about how fermenting/sprouting/soaking grains pretty much takes out the anti-nutrients like lectins (which may contribute to leptin resistance) and phytates, but pretty much said it's tooo much of a hassle to get decent grains. And they're generally devoid of most vitamins, there is no vitamin in grains that isn't in meat or fruit, and probably in a better form. The only paradox is the betaine (TMG to supplement takers) that is plentiful in grains. I now follow Weston A. Price's "Principles of a healthy diet" which emphasizes grass-fed red meats and liver, wild-caught fish, pastured (I get omega-3 variants for cost sake) eggs, butter, fermented/bran-reduced/sprouted/soaked grains, raw dairy, and fruit.

Now, given that when Weston A. Price wrote this diet, he noted every society lived off a diet that was moderate in grains, I think he'd revise his opinion on gluten opiates and probably smack the USDA for still advising to eat most of your diet in grains.

Just my $.02

 

[Built]

Some people just cut carbs in the evening (from 4 or 5pm) and eat in the morning the necessary amount to function during the day. That way you will burn the carbs during the day and avoid any storage during the night

It works better the other way around. Eat your carbs late in the evening, but not during the day.

Greater weight loss and hormonal cha... [Obesity (Silver Spring). 2011] - PubMed - NCBI
Obesity (Silver Spring). 2011 Oct;19(10):2006-14. doi: 10.1038/oby.2011.48. Epub 2011 Apr 7.
Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.
Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.
Source

The Robert H. Smith Faculty of Agriculture, Food and Environment, Institute of Biochemistry and Food Science, The Hebrew University of Jerusalem, Rehovot, Israel.
Abstract

This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/satiety, biochemical, and inflammatory parameters. Hormonal secretions were also evaluated. Seventy-eight police officers (BMI >30) were randomly assigned to experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 months. On day 0, 7, 90, and 180 blood samples and hunger scores were collected every 4 h from 0800 to 2000 hours. Anthropometric measurements were collected throughout the study. Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls. Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMA(IR)), T-cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-α (TNF-α), and interleukin-6 (IL-6) levels were observed in comparison to controls. The experimental diet modified daily leptin and adiponectin concentrations compared to those observed at baseline and to a control diet. A simple dietary manipulation of carbohydrate distribution appears to have additional benefits when compared to a conventional weight loss diet in individuals suffering from obesity. It might also be beneficial for individuals suffering from insulin resistance and the metabolic syndrome. Further research is required to confirm and clarify the mechanisms by which this relatively simple diet approach enhances satiety, leads to better anthropometric outcomes, and achieves improved metabolic response, compared to a more conventional dietary approach.

 

[joesmooth20]

I never had much success with low carb plans. I did tons of beef, plenty of fats, and tons of greens and wouldn't lose any fat, weight, or make really any gains. It was also a pain in the ass to keep up with. "Burn the fat feed the muscle" would give you plans that will work better and even "body for life" gave me better results. If your lazy like I am and don't care to spend a million hours researching the endless options for dieting, then google search either one of those books and save your self a lot of headache.

 

[Built]

Now that's interesting, joesmooth. I couldn't drop anything on bffm or bfl - I'm just too hungry eating that way. Atkins was the first diet I ever tried that worked. Kept me feeling fed on fewer calories - and if you eat less than you need, you lose. Pick a way to do it that doesn't make you crazy.

 

[mljoshua]

Spend a little time looking at some of the other no carb discussion that are currently at the top of the diet forum.

Straight "low carb" is not a viable diet. All it means is that you're not going to be providing sufficient energy source for your body's needs.

You either need to do a carb cycle, keeping out of ketosis, or doing a full-on keto diet where you go into ketosis but do refeeds. Research CKD (cylclic ketogenic diet) or carb cycling / carb rotation.

Absolutely right - 'low carb' is not the way to go because you won't be able to keep up the energy for good workouts.